Hi, first of all cut down on rice and fat foods completely. Avoid butter, cheese, oil. take wheat flour chapattis instead of rice. Take lots of fresh fruits and vegetables like green vegetables, salads, sprouts. These will give you the required energy and multivitamin
and multiminerals but not fat. Please start regular exercises like swimming, walking, skipping etc. Diet change and exercises will help you keep the weight under check. Take care!